You want to run your first marathon [half-full] …
Do you want to make sure you will have a training plan customized to your needs and adapted for beginners (e.g. to avoid injuries, reduce stress of training for your body & mind)
Do you want to make sure you will say “when is the next one” in place of “never again” at the end of the race
You are already an experienced marathoner [hall-full] …
Do you want to make sure you balance performance and long term health/well-being in your training plan
Do you often encounter injuries ?
Do you feel exhausted and sometimes moody after your runs?
Do you have ups and downs of energy during & after your runs?
Do you want to learn how to run in a more efficient & productive way ?
Do you experience colds and flu infections during the preparation for an event ?
How Is Your Training Plan Tailored For Your Needs?
I believe that everybody can run a marathon [half-full] & enjoy it with the right approach & guidance. Aren’t we Born To Run ?
But, everyone has a different starting point & various expectations. Therefore, the approach to make it real requires a degree of customization (e.g. duration of preparation, frequency of training, intensity of training, focus more on body &/or mind training, etc…) to be aligned with the current fitness level, state of health & the performance objectives.
Accordingly, an initial free of charge discussion is the best way to design the most appropriate approach together.
The training program can be:
Adapted for people with different level of experience in terms of running & mind training (beginner, intermediate, advanced).
A continuity of the 10 Weeks Transformation Program or a start from scratch. In this case, the 10 Weeks Transformation Program will be embedded in the program.
Customized for a group of friends who want to run the same event (discounts applicable depending on the number of people)
A Private One on One coaching program
Note : Pricing details will be determined based on this discussion
A Initial Discussion Will Help Us To Shape The Program Together
From ‘I HAVE to run’ to ‘I WANT to run’ !
“I started to run occasionally almost two years ago when I was in my early 40’s and realized that some physical exercise should be good, not only for my body but also for my mind.
From a practical perspective, running was the most convenient activity as I could practice it whenever and wherever and could be easily accommodated within my existing (and busy) professional and personal life. However, unlike other type of sports which I used to practice and to enjoy, running was an activity that I hated all my life. It became like a sort of a challenge: the more I run the more I hated it. Then, I stopped for a while, but I felt guilty and restarted again, but again I stopped, restarted, stopped…
Then, by coincidence, I came across Tao of Running. Stephane is a passionate trainer and teacher. His knowledge and his background are amazingly broad and his statements and advices are deeply supported.
Through his coaching sessions, I progressively started to feel what he was telling in the ‘classes’ was not anymore theory but real. Following Stephane’s techniques and mindfulness advices I’ve started to run smoothly, wisely, aware of my physical sensations, then the overall benefits flew naturally.
Personally, I am feeling healthier, with more confidence as my physical condition has improved; it has also impacted positively my professional life as my levels of stress have decreased and mindfulness has helped to analyze obstacles and behaviors from a different perspective, resulting in better overall performance.
Thanks to Stephane, I was able to achieve something unbelievable before I joined the program: I finished a half marathon after two months of preparation in 2h 40’, keeping the same pace along the entire run. The mark could be not remarkable, but I enjoyed so much every kilometer I run that day, without suffering any pain the day after! I achieved my goal and I am convinced I will get better marks in the future. Meanwhile, running has become an enjoyable and pleasant routine in my life!“
“I have ran my first ½ marathon starting from no sport activity at all with only 4 months of preparation in 2 h 31 min! Looking forward to the next one… in 2h15
Here is the story…
In end of January 2016, I have decided to commit for Phuket half-marathon to join a group of friends. The event was happening a bit more than 4 months later in early June 2016.
As I have never done any sport before, I was quite afraid of the challenge ahead of me. Stephane reassured me that he was confident that with the right approach, discipline and coaching I could make it.
He encouraged me to register for the 10 Week Transformation program starting at that time first. What I did and it really developed my mind, body, breathing foundations and built my initial confidence that it was doable. At the end of the 10 weeks, I was able to run several times a week 7 to 9 km without suffering. I even liked it and was looking forward to my runs.
In the remaining weeks, Stephane gave me the additional coaching and support to increase the distance in a healthy and enjoyable way.
Thank you Stephane for your program and your coaching! What a great feeling of accomplishment!”
What You Will Get for Your Investment?
The customized program will typically include:
Group or One on One coaching sessions (frequency, duration, intensity to be determined) – ToR 10 Week Transformation Program can be embedded inside the long distance event preparation.
A Manual [beginner, intermediate, advanced level] : ToR Marathon [half-full] Preparation 101
A customized Marathon [half-full] Preparation Program to guide training sessions & record personal experience (can go from 10 week duration to 24 week duration)
Laminated Coaching Cards to support personal training sessions
Video montage(s) for running form analysis with improvement feedback at different stages of the preparation (frequency to be determined)
Access to the Weekly Run (organized different days – in morning/evening time): 45 minutes to one hour fun group run for all old and new participants (locations are in different green areas of Kuala Lumpur (e.g. Lake Garden, TTDI park, Titiwangsa park,…)
“Running with the TAO allows you to run uneven paths in an even way. So, inner peace, freedom & happiness flows throughout your whole person.”
Stephane Thiltgen – Founder Tao of Running
Oon Hoe Cheng
“I am 72 years old and I am a long time runner. I have ran more than 20 full marathons and many more half-marathons. Age is not a reason to stop improving and I decided to sign up for the 10 week program with an open mind to see what I could get from it.
I can definitely see a lot of benefits from this program. I was beginning to feel dejected in my recent long distance runs. I was more enduring them and my time/speed were stagnating for a while. The mind and body training techniques learned during this program are making me more alert, mindful, and enthusiastic in all aspects. I have also increased my running efficiency. As a result of that, I am improving again my speed. I have trimmed 30 min of time in my last ½ marathon compared to the recent ones. And, I still foresee some opportunities to continue improving my time and enjoying more my runs.
Thank you for your coaching Stephane !”
“I have completed 4 marathons and yet this program helped me learn to love running so much more!
For the first time ever I can do long runs without need for music, and just totally enjoy the rhythm of my heart, the scenery, the cadence of my run. Mindfulness helps not just in running but in other areas of my life as well.
Thanks Tao of Running !”
“I never thought I would enjoy running a half marathon and when we decided to participate this year to the Phuket half marathon, I was not even sure I would be able to finish it.
Thanks to Stephane’s coaching & techniques, training became enjoyable and really brought me some serenity in my daily life.
Step by step, without suffering, hard-working or struggling I managed to improve the length and speed of my runs. The sensations and the pleasure grew along.
I went to the race not having a serious time objective or intention to fight for it, I just wanted to do it and have a good run.
Those hundreds of people running in silence at dawn creates a very unique atmosphere. Applying the Tao of running techniques, I really enjoyed the moment and the scenery. After 10 km, I felt good and relaxed and looking at my watch I started thinking it was too good to be true… I was performing much better than expected… would I burn out before the end? I had some doubts probably because I felt I did not run enough long runs during the preparation. Then slowing down and focusing on my breath and body sensation, I recovered step by step my confidence and finally managed well the second part of the run with the great satisfaction of feeling good, young and happy. I can say that the race has been a unique experience full of positive sensations.
Finishing in good shape and in less than 2 hours for this first half-marathon of my life at age 45, I am looking forward the next one !
Enjoy running !”
How ToR Approach Differs From Traditional Long Distance Ones
The central focus of ToR long distance training approach is to balance health, well-being and performance.
The approach combines the important elements of a “traditional” long distance event preparation (e.g. 10km, Spartan race, 1/2 marathon, marathon, ultra-marathon) with ToR integrated approach for health & well-being (see 10 Week Transformation Program for details)
The main benefits of this approach are :
1. To get you at your peak for the specific event you want to run
2. To bring you closer to the “Best Version Of Yourself” by feeling better:
– Physically (stronger, more energized, no injury)
– Mentally (sharper, more focused, more creative, more intuitive)
– Emotionally (less stressed, more peaceful, more balanced, more happy)
3. To enjoy the preparation process & the race day event that will likely make you sustain the practice for the long term.
Likewise, high performance becomes a “natural” outcome of practicing, integrating & mastering the techniques and developing holistic healthy habits.
Balance Health, Well-Being & Performance
“Angkor Wat half marathon was an amazing experience for me! Not only because of the scenic route, but also because I was definitely seeing some huge benefits of this program ! I kept my promise to myself and forgot the time to focus on enjoying the run and paying attention to my body-mind connection. I didn’t even bring my headphones, and didn’t miss them either :D. I found my flow very early on (probably the environment helped) and running felt so effortless! I stopped a few times for taking pics too 😛 This was the first time with my minimally cushioned shoes, and guess what, my feet and legs were not sore at all. I was stunned! I could have just keep going 🙂 and also as a result, I was utilizing my body fat as a source of energy as I only used one gel (not sure if I needed to actually, but wanted to avoid exhaustion) and had one banana on the way (and didn’t generate any lactic acids either). So I have to say, even though I haven’t learned that “much” new during the program, those little things were worth more than I anticipated.”
Note :Testimonial received after 1/2 marathon of Angkor Wat _December 2015. (Mari had run a few half marathons prior to taking part in ToR 10 Weeks Transformation Program)
“Stephane did an amazing job of training me for my first marathon!
As an amateur runner, I had little knowledge of what it takes to train for an endurance event. Stephane’s step-by-step guidance and especially the holistic mind-body approach really appealed to me and it enabled me to feel confident and prepared for running the distance.
Stephane also enabled me to learn a lot about the fundamentals that underpin athletic activity and allowed me to self-discover the joys of running long distance.
I recommend Stephane enthusiastically for those looking for a unique and personalized coaching for mindful running!“
Experience joy, harmony & happiness for the duration of the preparation and the race day (enthusiastic to take part in other long distance events)
Learn to access “the zone” or “the flow” state
Increase sense of freedom, inner peace & inner knowledge
See ToR 10 Weeks Transformation Program for additional benefits and Philosphy for more details on guiding principles behing the Tao of Running approach).